The heart is the hardest working muscle in the body. It beats three billion times throughout your life to keep the blood circulating. But it isn’t indestructible and can be damaged more easily than you realize. Several lifestyle choices are the worst offenders affecting heart health, including diet, activity levels, and bad habits.
Ways an Unhealthy Lifestyle Weakens Your Heart
The heart literally thrives on exercise. It is a muscle that can get stronger with regular exercise, without which it becomes weaker and less efficient at pumping blood.
One risk factor for heart disease is inactivity. Lacking exercise has the opposite effect, allowing plaque buildup to narrow the blood vessels and slow circulation. If the buildup ruptures, a clot may form, blocking the vessel and causing a heart attack.
Your diet is another lifestyle choice that has a significant impact on your heart. Trans and saturated fats raise cholesterol levels and cause plaque formation in the arteries. Too much salt increases blood pressure and the possibility of heart disease. The more hazardous options you choose, the more damage occurs and the higher the risk.
Studies show obesity is linked to heart failure, coronary heart disease, and other cardiovascular issues. In fact, approximately 400,000 deaths each year are related to weight issues in America. Though genetics and environmental factors contribute to obesity, a poor diet and minimal exercise are significant causes. Changes in cholesterol levels and blood pressure strain the heart, risking heart disease and other complications.
A lifestyle involving poor sleep habits weakens your heart more than you think. They contribute to unhealthy dietary habits, obesity, stress, and high blood pressure, all factors related to cardiovascular disease. Sleep deprivation and disorders increase inflammation, depression, and other mental health concerns, also risking heart health.
Having a drink now and then doesn’t usually have a substantial impact on your heart. But if your lifestyle includes four or more alcoholic beverages a day, your cardiovascular system is at risk. Studies show that binge drinking is associated with high blood pressure, hypertension, atherosclerosis, and heart disease. Though rare, excessive alcohol consumption also causes cardiomyopathy, preventing efficient circulation.
What else damages the heart?
Though lifestyle choices often damage the heart, they aren’t the only cause of coronary problems. As you age, your heart weakens, often resulting in heart failure. Genetics also contribute, so if your family history contains such conditions, you may need to monitor your health closely.
Stress, especially chronic stress, can significantly weaken the heart. Constant anxiety and frequent stress are harmful not only to heart health but also to overall well-being. Learning to stay calm, relax, and avoid stressing over minor issues is just as important as maintaining other healthy lifestyle habits. Prioritizing your mental health is essential for protecting your heart and reducing the risk of heart disease.
Chronic stress keeps your blood pressure elevated over time, which damages arteries and increases the risk of heart disease and stroke.
Congenital heart defects, resulting from improperly formed chambers or valves, force the heart to work harder than it should. Other medical conditions may also contribute to heart problems. These include diabetes, kidney disease, thyroid disease, and anemia. Infections or viruses may also negatively impact heart health.
After heart failure, surgery, or other related issues, you’ll need specific care for a safe recovery. Cardiac care includes several programs to improve your condition. You’ll learn safe exercises to strengthen your heart and proper dietary habits to reduce future complications. Education on heart health and emotional support are also vital aspects of the program.
A poor lifestyle significantly impacts heart health, increasing the risk of cardiovascular diseases. Small, consistent changes in daily habits can make a significant difference in protecting heart health and enhancing overall well-being.
Resources:
- National Heart, Lung, and Blood Institute, Physical Activity and Your Heart
https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits - Better Health Channel, Diet and heart disease risk
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/diet-and-heart-disease-risk - PubMed Central, Obesity: The `Huge Problem in Cardiovascular Diseases
https://pmc.ncbi.nlm.nih.gov/articles/PMC6179812/ - Penn Medicine, Three Ways Obesity Contributes to Heart Disease
https://www.pennmedicine.org/updates/blogs/metabolic-and-bariatric-surgery-blog/2019/march/obesity-and-heart-disease - American Heart Association, Sleep Disorders and Heart Health
https://www.heart.org/en/health-topics/sleep-disorders/sleep-and-heart-health - PubMed Central, Alcohol’s Effects on the Cardiovascular System
https://pmc.ncbi.nlm.nih.gov/articles/PMC5513687/ - Cleveland Clinic, Alcohol-Induced Cardiomyopathy
https://my.clevelandclinic.org/health/diseases/21994-alcoholic-cardiomyopathy - National Heart, Lung, and Blood Institute, Heart Failure Causes and Risk Factors
https://www.nhlbi.nih.gov/health/heart-failure/causes#:~:text=Unhealthy%20lifestyle%20habits%2C%20such%20as,CoV%2D2%20raise%20your%20risk
This content comprises informative and educational resources only and can not be considered as a substitute for professional health or medical guidance. Reliance on any information provided in this article is solely at your own risk. If you have any inquiries or apprehensions about your medical condition or health goals, talk with a licensed physician or healthcare provider.
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